Sunday, September 1, 2013

My Favorite Exercise

Stand, feet shoulder width, dumbbell in each hand, neutral position.

Squat, pause, return. Curl dumbbells. Raise to press. Lower press, lower curl.

That's one rep.

When I want a quick 'daily exercise', I do 5 sets of 10 reps, with a 1-3 minute rest between sets.

The weight depends on what you have available, and are comfortable lifting. When I'm "out of shape", I'll do 2 sets w/ 15 pound dumbbells, 2 with 20, and 1 with 25. In shape, 1 x 20, 2 x 25, 2 x 35.

Proper form is critical. Keep your back straight. Pause at the end of each movement. You will detect fatigue via form failures. The last set should be difficult. If it isn't, the weight should be increased.

Every time I do this, I feel it the next day. That's a good thing.